People losing weight will usually incorporate a lot of veggies in their diet where they can, as they’re loaded with fiber, which is a key nutrient that aids in weight loss.
But you don’t need a diet riddled with fiber throughout to enjoy its weight loss benefits.
Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, says fiber slows digestion and helps you feel full for longer, meaning less overeating and snacking between meals. The less you’re doing either of the two, the better for your weight loss journey. Fiber also slows glucose releasing into your bloodstream, maintaining energy levels throughout the days while preventing spikes and crashes (i.e. the afternoon slump, three-thrity-itis, etc.).
The recommended daily amount (RDA) of fiber is 25 grams a day for women and 37 grams for men, Whitney says.
“I recommend people aim to consume at least the RDA, but really, when the fiber is coming from whole foods versus supplements, the more, the better. Some hunter-gatherer societies consume an upwards of 100 grams a day!” she adds.
If you’re not used to this much fiber in your diet, however, don’t go all-in immediately. Whitney warns that a drastic increase in fiber could lead to digestive issues and constipation. “My recommendation is to increase fiber intake slowly, drink plenty of water, and aim to get your fiber from whole foods versus supplements,” Whitney said.
So, what are the best sources of fiber?
Look into adding these products into your grocery cart: whole grains, legumes, nuts, seeds, vegetables, and fruit.
Other fiber hacks can include:
- Use nut butter or avocado instead of regular butter for toast
- Add beans to smoothies, soups
- Consider hemp seeds to top your salad with
- Use a flax egg instead of a regular egg for baking
- Try carrots or pepper strips to dip into your guacamole instead of chips
- Toss in chia seeds into your bowl of oats
- Bake with whole wheat flour instead of all-purpose
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